Smiling

Smiling is infectious
You catch it like the flu
When someone smiled at me today
I started smiling too
I passes around the corner
And someone saw me grin
When he smiled I realise
I'd passed it onto him
I thought about the smile
And realised it's worth
A single smile like mine
Could travel round the earth
So if you feel a smile begin
Don't leave it undetected
Let's start an epidemic quick
And get the world infected

Answer

26 Bananas!!Please however don't eat that many!! Just trying to encourage you to make a healthy swop! 1 hob nob and 1 banana!!

October newsletter

Hi Everyone

Welcome to our October newsletter.

PILATES

Tuesdays Aughton village hall 10am

(full at the moment)

Wednesdays (older adult) 2pm Maghull Health Studios

NEW additional class 3pm

First class at Maghull is free

Zumba

Tuesdays  11.15am Aughton Village Hall

Thursdays 9.30am Maghull Methodist Church

Zumba Gold

Mondays – Hightown St Stephen’s church Hall 9.30am

Thursdays – The Feelgood Factory Netherton 11.15am

50+ Aerobics

Fridays 9.45 Aughton Village Hall

Wednesdays 9.30 and 10.15 am Netherton Feelgood Factory

ZUMBA GOLD TONING

Fridays 11.15am Feelgood Factory Netherton

50+ toning

Thursdays 12.30 pm Maghull Health Studios

New LBT class at Maghull

Maghull  Methodist Church

After Zumba

NEW15 -minutes of Legs Bums and Tums exercises

Pay as you go £1.00

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Macmillan Coffee morning

A massive thanks to everyone who contributed to the Aughton Village Hall coffee morning for Macmillan. The event raised almost £700 thank you so much.

New feature - Muscle of the month

October – The Hamstrings

The Hamstrings ( in simple terms)are a group of muscles in the back of the thigh

They are responsible for bending your knee ( like kicking your heel towards your bottom)

Hamstrings can get tight and it’s essential to keep them strong and flexible as tight hamstrings can contribute to lower back pain.

Exercises you can do such as hamstring curls or donkey kicks are great for hamstrings. Our hamstring stretch that we perform in class is a great exercise for improving flexibility in this muscle group.

Recipe        

Butternut squash & bacon soup

Perfect for a rainy day to warm you through or even for Halloween or Bonfire night!

Serves 3

Preparation time: 30 mins

Cooking time: up to 1 hour

Ingredients

• 1 medium butternut squash
• 1 large onion, finely chopped
• 1 garlic clove, finely chopped
• 200g pancetta cubetti (bacon chopped)
• 2tbsp olive oil
• 1ltr hot vegetable stock
• Salt & pepper, to taste

Preparation

1. Peel the butternut squash, slice in half, remove the seeds and chop the butternut into smallish chunks.
2. Heat 1tbsp of the olive oil in a large pan, add the pancetta cubetti and cook for 5 minutes until lightly crisp.
3. Then remove from the pan and leave to one side.
4. In the same pan, add the last tbsp of the olive oil and fry the onion over a low heat for 4-5 minutes until soft.
5. Then add the garlic and butternut squash and cook for a further 5 minutes.
6. Pour in the hot stock and simmer for about 20-25 minutes until the butternut squash is soft.
7. Add the pancetta cubetti (saving some for decoration).
8. Blend the soup until smooth return to the pan and season with salt and pepper.
9. Serve with the remaining bacon bits.

Eat seasonal

Eating seasonally is a good way to get many vitamins and minerals into your diet.

You can easily find out what’s in season by checking online.

October is a great month to eat Broccoli

Broccoli is a great source of Vitamin C A and K

It also contains folates and an 80g serving gives you one of your 5 a day.

Its very versatile and can be eaten raw, boiled and added to soups curries stir fries

New E mail course – make a food swop!

I have started to send out some e mails to encourage you to make a food swop. I hope those of you who are on my mailing list enjoy. For those of you who are not on the list, Please feel free to pick up a free copy at class.

NEW The A TO Z of nutrition

Alcohol

The alcohol content of drinks is measured in ‘units’. Each unit is equivalent to around 10mls or 8g of pure alcohol (ethanol). This could be: half a pint of beer/lager/cider, a pub measure of spirit or half a glass of wine.

The Department of Health advises that men should drink no more than 3-4 units of alcohol per day and women should drink no more than 2-3 units of alcohol per day. It is advisable to have alcohol free days in between to allow your body to recover.

Benefits of cutting down on alcohol are:

• Improved mood
• Improved sleep
• Behaviour -
• Improved health (reference Future Fit nutrition hub)

Team up with Maghull Health Studies

I have teamed up with Maghull Health Studios in Sefton Lane, in Maghull to offer an older adult fitness class  timetable from Monday to Friday in different venues around the a local area.

Please check out the timetable below.

Monday

9.30am – Zumba Gold Hightown

Tuesday

10am Pilates (check for availability) Aughton Village Hall

Wednesdays

9.30 or 10.15  Aerobics  -Netherton Feelgood Factory

2pm Pilates – Maghull Health Studios

3pm Beginners Pilates - Maghull Health Studios

Thursday

11.15am Zumba Gold – Netherton Feelgood Factory

12.30pm Body Tone – Maghull Health Studios

Fridays

9.45am  Aerobic and Tone to sounds of the 60’s – Aughton Village hall

11.15am

Zumba Gold Toning Netherton Feelgood Factory

POSTIVE THOUGHT FOR THE MONTH

You are never too old to set another goal or to dream a new dream!

Nicky x

Follow me on twitter @0-90fitness

Mail me info@0to90fitness.co.uk

Make a food swop

How many bananas do you need to eat to consume the equivalent amount of fat as in 2 chocolate hob nobs?
a/ 2
b/ 10
c/5
d/26
e/32


Answer tomorrow!!!

September newsletter

 

Hi Everyone

September is upon us! Hope you enjoy this newsletter.

 September timetable

PILATES

Tuesdays Aughton village hall 10am

(full at the moment, please add your name to my waiting list)

Wednesdays (older adult) 2pm Maghull Health Studios

NEW additional class 3pm ( for beginners)

First class at Maghull is free

A little quote for all my lovely Pilates members

'Never slouch as doing so compresses the lungs overcrowds other vital organs and throws you off balance ‘– Joseph Pilates

Zumba

Tuesdays  11.15am Aughton Village Hall

Thursdays 9.30am Maghull Methodist Church

Zumba Gold

Mondays – Hightown St Stephen’s church Hall 9.30am

Thursdays – The Feelgood Factory Netherton 11.15am

50+ Aerobics

Fridays 9.45 Aughton Village Hall

Wednesdays 9.30 and 10.15 am Netherton Feelgood Factory

ZUMBA GOLD TONING

Fridays 11.15am Feelgood Factory Netherton

50+ toning

Thursdays 12.30 pm Maghull Health Studios

New LBT class at Maghull

Maghull  Methodist Church

After Zumba

NEW! 15 -minutes of Legs Bums and Tums exercises

Pay as you go £1.00

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Zumba Clinic – NEW!

Tuesday 22nd September 12.15 – 1.15

after Zumba at

Aughton Village Hall

Learn about Zumba it’s origins and the official class format

Salsa, Merengue, Cumbia and Regaetton

·       I’ll take you through all these rhythms teaching you all about the moves that accompany the music for each different rhythm

·       It’s a great opportunity to learn more about Zumba and explore the different dance styles that we do at class

·       For this session only the music will flow and there will be no routines just fun moving to the music we all love.

·       Open to anyone who attends Zumba, Zumba Gold or anyone who likes to dance and would love to have a fun one off lesson

·       The session will include the class plus cold drinks at the end and an opportunity to socialise with your class mates.

·       You can do as little or a much as you like on the day

·       Price – £3.50  (anyone also taking part in Zumba on that day the Zumba class will only be £3)

Limited spaces please book.

Wot No Skool

Wot No Skool is a fabulous holiday club run by a local mum at Aughton Village Hall during the school holidays. http://www.wotnoskool.co.uk/

Call Nicky-(owner) for more details if you’re interested

Advertise your business

If any class members would like to advertise their business in our newsletter then please e mail me with details.

New feature - Muscle of the month

September – The Quadriceps

The Quadriceps muscles also know as the Quads for short are situated in the front of the thigh.

As the word suggests there are 4 of them!

They are responsible for straightening the leg from the knee and extending the hip

The also help support the knee cap. The Quads are important from getting up out of a chair, climbing stairs and walking. So all in all it’s important to keep strong Quads.

Exercises you can do such as squats are great for the quads. Ask at class if you want more info on exercises for Quads or correct technique

Recipe         - Granola        

              2 tbsp vegetable oil

                  125ml maple syrup

                                    2 tbsp honey

                                    1 tsp vanilla extract

                                    300g rolled oats

                                    50g sunflower seeds

                                    4 tbsp sesame seeds

                                    50g pumpkin seeds

                                    100g flaked almonds

                                    100g dried berries (find them in the baking aisle)

                                    50g coconuts flakes or desiccated coconut

1.              Heat oven to 150C/fan 130C/gas 2. Mix the oil, maple syrup, honey and vanilla in a large bowl. Tip in all the remaining ingredients, except the dried fruit and coconut, and mix well.

Tip the granola onto two baking sheets and spread evenly. Bake for 15 mins, then mix in the coconut and dried fruit, and bake for 10-15 mins more. Remove and scrape onto a flat tray to cool. Serve with cold milk or yogurt. The granola can be stored in an airtight container for up to a month.

This recipe is from the BBC good food guide. I would suggest reducing the amount of syrup and honey you use and maybe adding some dried fruit or even better fresh fruit when you come to eat it!!!

Eat seasonal

Eating seasonally is a good way to get many vitamins and minerals into your diet.

You can easily find out what’s in season by checking online.

September is a great month to eat courgettes

Courgettes are so delicious very low in calories and high in water. They have loads of Vitamin A and C and are a good source of folates and potassium

Roast them or stuff them with feta cheese or use for courgetti as an alternative to pasta.

Bras

We are still collecting your old bras for breast cancer please pass to me at class or put in the bra bin in Aughton. Thanks to everyone who has already donated.

POSTIVE THOUGHT FOR THE MONTH

You’re only one workout away from a good mood!!

Contact me on 07916 142992

Follow me on twitter @0-90fitness

Mail me info@0to90fitness.co.uk

Macmillan coffee morning

Come along for cake tomorrow Saturday 19th September 10am Aughton Village Hall

Nutrition

Coming soon 12 Steps to Health
12 weeks of nutrition information to help you get on track for life!